One-Armed Push-Up Guide: Master Single-Arm Strength
Master the one-armed push-up with our expert guide. Learn the correct form, avoid common mistakes, and build elite chest and core strength using zero equipment.
How to Perform
- Assume a standard push-up position on a flat surface with your feet spread significantly wider than shoulder-width apart to create a stable base.
- Place one hand firmly on the floor directly under your chest and tuck the non-working arm behind your lower back.
- Engage your core and glutes to keep your hips square to the floor as you begin to lower your body by bending the working elbow.
- Continue descending until your chest is just above the floor, ensuring your elbow stays tucked relatively close to your side rather than flaring out.
- Press through your palm to drive your body back up to the starting position while maintaining a rigid, straight line from head to heels.
- Complete the desired number of repetitions on one side before switching your hand placement to repeat the process with the other arm.
Common Mistakes
- Rotating the hips upward instead of keeping them parallel to the ground.
- Placing the working hand too far out to the side rather than centered under the torso.
- Folding at the waist or allowing the lower back to sag during the descent.
- Neglecting to spread the feet wide enough to maintain balance and leverage.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Triceps
- Anterior Deltoids
- Core
- Obliques
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest